Heart Healthy Shrimp Gumbo With Cajun Spice Mix

Heart Healthy Shrimp Gumbo With Cajun Spice Mix

wtorek, 18 lutego 2014

Heart Healthy Shrimp Gumbo With Cajun Spice Mix

Time: 40 mins

Ingredients

• 1 lb large shrimp, in shells (fresh or frozen)
• 1/3 cup all-purpose flour
• 2 tablespoons cooking oil
• 2 cups chopped onions
• 1 1/2 cups chopped green peppers (and or red sweet pepper)
• 4 stalks celery, thinly sliced
• 4 garlic cloves, minced
• 2 (14 ounce) cans low sodium beef broth
• 1 cup water

Directions

• 1 Thaw shrimp, if frozen.
• 2 Peel and devein shrimp, leaving tails intact if desired.
• 3 Rinse shrimp; pat dry with paper towels.
• 4 In a medium skillet, cook flour over medium heat about 6 minutes or until brown, stirring often.
• 5 Transfer to a medium bowl; set aside.
• 6 In a 4-quart Dutch oven, heat oil over medium heat.
• 7 Add onion, sweet pepper, celery, and garlic; cook and stir about 5 minutes or until tender.
• 8 Slowly whisk broth into browned flour.
• 9 Add broth mixture, water, and Cajun Spice Mix to Dutch oven.
• 10 Stir in okra.
• 11 Bring to boiling; reduce heat.
• 12 Cover and simmer for 15 minutes.
• 13 Add shrimp; cook for 2 to 3 minutes or until shrimp is pink.
• 14 To Serve:.
• 15 spoon gumbo into 8 bowls. Top each serving with rice, a shrimp, and a green onion, if desired.
• 16 If desired, pass hot pepper sauce. Makes 8 (1-1/4 cups gumbo plus 1/3 cup rice) servings.
• 17 Cajun Spice Mix: In a small bowl, combine 1/2 teaspoon dried thyme, crushed; 1/4 teaspoon ground white pepper; 1/4 teaspoon salt; 1/4 teaspoon ground black pepper; and 1/4 teaspoon crushed red pepper.